Thanks Chick. I'll ask my hair dresser when I finally get in there to get this shaggy mop cut...

I went for a swim today. 1600m in about 50 minutes.

Warm up
• 4 x 50m Freestyle Swim (even pace), rest 0:15 / 50m

Build up (repeat 6 times)
• 1 x 25m Streamline Kicking with fins, rest 0:10 / 25m
• 1 x 25m Single Arm with fins (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 25m

Core
• 4 x 50m Freestyle Bilateral Breathing, rest 0:15 / 50m
• 4 x 50m Freestyle DPS, rest 0:15 / 50m
• 4 x 50m Freestyle Push & Glide, rest 0:15 / 50m
• 4 x 50m Freestyle DPS, rest 0:15 / 50m

Warm down
• 4 x 50m Easy Any Stroke, rest 0:15 / 50m

Plus another 100m